Comparing Nutrients in 7 ounces Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	10%	34%	56%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	31.4% 911kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	35.4% 34.3g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	16.2% 5.2g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	46.6% 0.75g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	35.4% 6.02g	1.25% 0.21g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 128g	35% 45.2g	130g per day for Men 19-50 years
Sugars	2.27% 1.65g	0.88% 0.64g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.48g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	18.3% 6.95g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	39.5% 22g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	139% 1.67mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.7% 0.92mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73% 11.7mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	64.5% 258μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	2.65% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	20% 200mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	30.6% 0.28mg	53.4% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	110% 8.83mg	73% 5.83mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	48.2% 1.1mg	41% 0.95mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	58% 405mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	23.5% 800mg	3400mg per day for Men 19-50 years
Selenium	NA	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	157% 2356mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	24% 2.6mg	19.3% 2.12mg	11mg per day for Men 19-50 years
Water	0.18% 6.6g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan VS Boiled Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan versus 7 oz of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan vs Boiled Red Kidney Beans:

• 7 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 5.3 times more Vitamin B1, 8 times more Vitamin B2, 10.2 times more Vitamin B3 and 2.6 times more Vitamin B5 than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 1.5 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.

Comparing minerals per 7 ounces for Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan vs Boiled Red Kidney Beans:

• 7 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 3.6 times more Calcium, 1.5 times more Iron, 1.4 times more Phosphorus, 593.5 times more Sodium and 1.2 times more Zinc than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 1.7 times more Copper, 1.9 times more Magnesium and 2.4 times more Potassium than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• Both Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan and Boiled Red Kidney Beans contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have 3.6 times more Energy, 34.6 times more Fat, 36.3 times more Saturated Fat, 2.2 times more Omega 3, 28.4 times more Omega 6, 2.8 times more Carbohydrate and 1.3 times more Protein than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 2.1 times more Fiber than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• 7 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6